All Split Routines
2 Day Fullbody Workout
You may choose to add in traps, forearms, direct hamstring, lower back and rear delt work if needed. 2 Day Fullbody Workout Example Day 1 - Monday Exercise Squat Bench Press Barbell Row Military Press Barbell Curl Abs Exercise of Choice Day 2 - Thursday Exercise Deadlift Dips or Dumbbell Bench Press Leg Press Upright Row Close Grip Bench Press Seated Calf Raise Sets 3-5 3-5 3-5 3-5 3 3 Reps 5-8 5-12 5-20 5-12 5-12 10-25 Sets 3-5 3-5 3-5 3-5 3 3 Reps 5-12 5-12 5-12 5-12 8-12 10-25
2 Day Upper Lower Split
You may choose to add in traps, forearms, and rear delt work if needed. Triceps are worked hard on the upper body day, and do not require much direct (isolation) work. Try to limit working sets to 24 or fewer. You may need to drop an exercise or two, or lower sets per exercise, to accommodate additional work.
2 Day Upper Lower Split Example Day 1 - Monday - Upper Exercise Bench Press Dips or Dumbbell Bench Press Barbell Row Pull Ups Military Press Side Laterals Skullcrushers or Seated Dumbbell Extension Barbell Curl Day 2 - Thursday - Lower Exercise Squat Leg Press or Leg Extension Hack Squat or Barbell Lunge Romanian Deadlift Leg Curl Seated Calf Raise Abs Exercise of Choice Hyperextension Sets 3 3 3 3 3 3 3 3 Reps 3-6 5-20 5-12 5-12 5-20 10-25 3-6 8-12 Sets 3 3 3 3 3 3 3 3 Reps 5-12 5-12 5-12 5-12 5-12 8-15 5-12 8-12
3 Day Fullbody Workout
For major body parts, it can be beneficial to use a different exercise on each training day. This can keep the program fresh, and provide maximum muscle stimulation. You could also
use the same major exercises on Monday and Friday, such as squats, bench press, etc. If you are performing both squats and deadlifts, it is recommended that you perform squats on Monday and Friday, and deadlifts on Wednesday. As with 2 day workouts, it is best to focus on compound exercises for each major muscle group. You may choose to make Wednesday a slightly lighter training day, in which case it's completely acceptable to focus more on isolation exercises. You may choose to add in traps, forearms, lower back, direct hamstring work and rear delts if needed. 3 Day Fullbody Workout Example Day 1 - Monday Exercise Squat Bench Press Barbell Row Seated Dumbbell Press Barbell or Dumbbell Curl Skullcrushers or Seated Dumbbell Extension Day 2 - Wednesday Exercise Deadlift Dips Pull Ups Military Press Seated Calf Raise Abs Exercise of Choice Day 3 - Friday Exercise Leg Press Sets 3-5 Reps 5-20 Sets 3-5 3-5 3-5 3-5 3 3 Reps 5-8 5-12 5-12 5-12 10-25 10-25 Sets 3-5 3-5 3-5 3-5 3 3 Reps 5-12 5-12 5-12 5-12 8-12 5-12
Dumbbell Bench Press or Incline Bench Press Dumbbell Row or Seated Cable Row Upright Row Barbell or Dumbbell Curl Skullcrushers or Seated Dumbbell Extension
3-5 3-5 3-5 3 3
5-12 5-12 5-12 8-12 5-12
3 Day Push Pull Legs Split
This 3 day split allows you to incorporate a wider selection of exercises per bodypart. Muscle soreness (DOMs) will generally be greater than when on a fullbody workout, but you will have plenty of recovery time. You may choose to add in forearms, lower back, or more ab work if needed. 3 Day Push Pull Legs Split Example Day 1 - Monday - Push Exercise Bench Press Military Press Dips or Dumbbell Bench Press Upright Row, Arnold Press or Side Laterals Dumbbell Flye or Pec Dec Skullcrusher or Seated Dumbbell Extension Cable Tricep Extension or French Press Day 3 - Wednesday - Legs Exercise Squat Leg Press Leg Extension or Hack Squat Romanian Deadlift Sets 3 3 3 3 Reps 5-12 5-20 5-20 5-12 Sets 3 3 3 3 3 3 3 Reps 5-12 5-12 5-12 5-12 8-15 5-12 5-12
Leg Curl Seated Calf Raise Abs Exercise of Choice Day 3 - Friday - Pull Exercise Deadlift Barbell Row Pull Up Barbell Curl or Dumbbell Curl Concentration Curl or Preacher Curl Barbell or Dumbbell Shrug Bent Over Reverse Dumbbell Flye
3 3 3
5-20 10-25 10-25
Sets 3 3 3 3 3 3 3
Reps 5-8 5-12 5-12 8-12 8-12 8-15 8-15
Scrutiny's 4 Day Muscle Building Split
Monday Chest Exercise Bench Press Incline Dumbbell Bench Press Pec Dec Shoulders Exercise Military Press Dumbbell Lateral Raise Sets 3 3 Reps 10, 8, 6 10, 8, 6 Sets 4 4 4 Reps 12, 10, 8, 6 10, 8, 8, 6 10, 8, 8, 6
Bent Over Dumbbell Reverse Flyes Tuesday Back Exercise Wide Grip Lat Pull Down Seated Cable Row One Arm Dumbbell Row Cable Shrugs Abs Exercise Weighted Crunch Planks Thursday Quads Exercise Squat Walking Dumbbell Lunge Hamstrings Exercise Stiff Leg Deadlift Leg Curl Calves Exercise Standing Calf Raise Friday
10, 8, 6
Sets 4 4 3 3
Reps 12, 10, 8, 6 10, 8, 8, 6 10, 8, 6 10, 8, 6
Sets 3 3
Reps 10-12 As long as possible
Sets 4 4
Reps 12, 10, 8, 6 10, 8, 8, 6
Sets 3 3
Reps 10, 8, 6 10, 8, 6
Sets 3
Reps 12, 10, 8
Triceps Exercise Close Grip Bench Press Tricep Dips Two Arm Dumbbell Extension Rope Tricep Extension (Dropset) Biceps Exercise EZ Bar Preacher Curl Concentration Curl Cable Curls (Drop Set) Abs Exercise Weighted Cable Crunch Cable Torso Rotations Sets 3 3 Reps 12, 10, 8 12, 10, 8 Sets 3 3 1 Reps 10, 8, 6 10, 8, 6 Max reps - 3 drops Sets 3 3 3 1 Reps 10, 8, 6 10, 8, 6 10, 8, 6 Max reps - 3 drops
5 Days Split
Muscle Size, Shape & Definition Workout
This workout routine is a 5-day split workout - Two Days On, 1 Day Off, Two Days On, 1 Day Off. The workout is aimed at muscle size, definition and tone. This workout was designed for advanced lifters. If you have any questions about this workout ask on our forum. Monday - Chest and Shoulders Chest Exercise Sets Reps
Decline Smith Presses Flat Dumbbell Presses Incline Dumbbell Flyes Shoulders Exercise Seated Dumbbell Presses Reverse EZ Bar Presses (barbell shown in video) Seated Dumbbell Side Laterals Notes None. Tuesday - Legs Quads Exercise Leg Presses Leg Curls Leg Extensions Hamstrings Exercise Leg Curl Machine Notes None. WEDNESDAY - REST DAY Thursday - Back, Rear Shoulders, Traps Back Exercise
2 4 3
12 20 Failure
Sets 1 1 1
Reps 25 Failure Failure
Sets 4 1 1
Reps 25 30 30
Sets 3
Reps Failure
Sets
Reps
Pull-ups Dead Lifts Dumbbell Rows Lat Pulldown Rear Delts Exercise Bent Over Rear Delt Cable Fly Traps Exercise Barbell Shrugs Seated Dumbbell Shrugs Upright Rows Notes None. Friday - Arms and Calves Arms Exercise Standing Dumbbell Curls Dumbbell Drag Curls (barbell video shown) Incline Hammer Curls Triceps Exercise Close-Grip Benches Tricep Press Downs Double Arm Kickbacks
3 3 3 3
12 10 10 10
Sets 2
Reps 25
Sets 3 3 3
Reps 12 12 12
Sets 2 1 1
Reps 10 20 15
Sets 1 1 1
Reps 25 25 25
Bench Dips Calves Exercise Seated Calf Raises Donkey Calf Raises Notes None. SATURDAY - REST DAY SUNDAY - START WORKOUT CYCLE AGAIN
Failure
Sets 3 3
Reps 15 15
Advanced Workout Routine
Shoulders and Abs Shoulders Exercise Military Press Barbell Front Raise Upright Row Dumbbell Lateral Raise Dumbbell Reverse Fly Abs Exercise Sets Reps Sets Reps
8-10
10
10
Decline Sit Ups Notes
MAX
Dumbbell lateral raises can be supersetted with upright rows. Hold a weight plate on your chest for decline situps if bodyweight is not challenging enough. Arms and Abs Arms Exercise Standing Barbell Curl Preacher Curls Cable Curl Abs Close Grip Bench Press Tricep Dip Lying Tricep Extension (skullcrusher) Forearms Barbell Wrist Curl Abs Exercise Hanging Leg Raise Notes None Legs and Abs Quads/Hamstrings/Glutes Exercise Squat Sets 5 Reps 5-7 Sets 3 Reps MAX 3 10 4 3 4 6 10+ (MAX) 8-10 Sets 4 4 4 Reps 8 8 8
45 Degree Leg Press Leg Extension Leg Curl Calves Exercise Seated calf Raise 45 Degree Calf Press Abs Hover Notes
4 4 4
10 8-10 8-10
Sets 4 4
Reps 12-15 10-12
As long as poss
Seated Calf Raise: You can do 15 bodyweight standing calf raises immediately after to add intensity. Back and Abs Back Exercise Wide Grip Pull Up Lat Pull Down Seated Row One Arm Dumbbell Row Abs Exercise Decline Abdominal Reach Notes Lat pull downs can be supersetted with seated row to add intensity. Friday - Chest and Abs Chest Sets 3 Reps MAX Sets 5 4 4 3 Reps 8-10 10 10 8
Exercise Barbell Bench Press Incline Bench Press Chest Dip Dumbbell Flys Abs Exercise Exercise Ball Crunch Notes
Sets
Reps
6-10
10-12
Sets
Reps
20
Barbell Bench can be supersetted with Incline Dumbbell Flys. Dumbbell Flys: You can do these on either flat bench of incline depending on what part of the chest you want to hit. Saturday and Sunday - rest days
Dumbbell & Barbell Mass Workout
Looking to add muscle mass? Maybe this is the right workout for you. Using only dumbbells and barbells, this workout hits each muscle group hard once a week over a 5 day schedule. This workout is intense, so you will get the best results if you supplement with creatine and protein. Remember to get plenty of rest and minimize cardio while you're trying to bulk up. If you need help using the workout visit our forum and ask. Good luck. Monday - Shoulders Shoulders Exercise Military Press Sets 4 Reps 10-14
Seated Dumbbell Press Dumbbell Front Raise Dumbbell Lateral Raise Dumbbell Reverse Fly Notes None. Tuesday - Back Back Exercise Wide Grip Pull Up Bent Over Barbell Row One Arm Dumbbell Row Deadlifts Dumbbell Shrugs Notes None. Wednesday - Chest, Triceps and Abs Chest Exercise Barbell Bench Press Incline Dumbbell Bench Press Decline Dumbbell Bench Press Dumbbell Flys Chest Dip Triceps
4 3 5 3
8 8-10 12, 10, 8, 8, 6 10
Sets 7 4 3 4 4
Reps 12 down to 6 12 10 10 8-12
Sets 4 4 3 4 4
Reps 8 10 8 12 MAX (weighted)
Exercise Close Grip Bench Press Tricep Kickback One Arm Dumbbell Extension Lying Tricep Extension Abs Decline Sit Ups Notes
Sets 5 3 3 4
Reps 5 12-15 light 8-10 12 strict
MAX
Thursday - Biceps Biceps Exercise Standing Barbell Curl Preacher Curl Standing Hammer Curl Concentration Curl Reverse Barbell Curl Notes None. Friday - Legs Legs Exercise Dumbbell Lunge Squat Stiff Leg Deadlifts Sets 4 6 4 Reps 5 each leg 10 10 Sets 4 4 4 3 3 Reps 8 8 10 12 7-8
Standing Calf Raise Notes None. SATURDAY AND SUNDAY - REST DAYS
15-20